PVCF Athlete, Jeff K. who is also a Lieutenant in our Hadley Fire Department. He recently graduated the Fire Academy. As so many of our members who are firefighters know, the Academy is no easy task. We are so proud of you, Jeff!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Deliberate practice w/ empty barbell: positions of today’s snatch complex. 1-2-3-4, 4-5-6-7-8, 4-3-4-5-6-7-8. (7 min)

2. Start adding weight in preparation for complex (7 min)

3. EMOM 10:

Snatch deadlift + high hang power snatch + hang snatch

LIII: as rx’d

LII: power or muscle snatch as appropriate, snatch or muscle/power snatch + OHS as appropriate

LI: muscle snatch

4. Row 2k

With time remaining, February mobilizations. Have fun!